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Workout C from Buff Dudes Hot Chicks
This is going to be a regular superset workout with one difference - you won't rest after finishing the superset. For example, if you have superset 1A and 1B, normally in the TT workouts you would take a rest after 1B, however, this time around you will go immediately back to 1A.
Superset #1- Dumbbell Reverse Lunges & Stability Ball Jackknives
Reverse Lunge
Standing with your feet shoulder width apart, DB's at your side, step back and drop straight down. Use your front leg to pull yourself back up. You will be using your hamstrings and your glutes from your front leg for this exercise. Do all repetitions for one side and then switch.
Stability Ball Jackknives 15- 20 repetitions
Starting in a plank position, place your elbows on the bench, feet on the ball and then tuck your knees into your chest and then back out.
Superset #2 Dumbbell Romanian Deadlifts & Elevated Pushups
DB Romanian Deadlifts
Start with your feet shoulder width apart, push your hips back and get a stretch in the hamstrings, knees slightly bent, back flat, keeping the dumbbells close to your body. Then squeeze your butt to come back up.
Elevated Pushups
Place one hand 4-6 inches above the ground and perform a regular pushup. Switch sides
Superset #3 Dumbbell Rows & Stability Ball Leg Curls
DB Rows 15 repetitions per side.
Place your left hand on the end of the bench and your left knee on the bench, hold the DB in your right hand straight down from your shoulder, keeping your back flat. Next, row the DB up to your chest. Perform all reps for one side and then switch.
You'll find with the DB Row, because you are doing such a high number of repetitions, your obliques will be sore since they are working hard to keep your body from rotating during the exercise.
Stability Ball Leg Curls 20 repetitions
For this exercise make sure to have your hips bridged up at all times. Place your heels on the ball, curl in and then back out. This can be a very strong contraction for the hamstrings.
Timed Bodyweight Intervals
What we'll be doing is a series of different bodyweight intervals using an interval timer, doing 20 seconds on, 10 seconds off.
1.Bodyweight Squats 20 seconds, then 10 second hold at the position you are in when the beeper sounds. Repeat 8 times.
2.Pushups 20 seconds, then 10 second hold at the top pushup position. Repeat 4 times.
3.Planks & Side Planks 20 seconds, then in a controlled motion rotate to side plank for 10 seconds. Back to regular plank for 20 seconds, then with control, rotate to opposite side plank for 10 seconds. That counts as 2 cycles. Repeat for 8 cycles.
4.Touchdown Forward Lunges & T-Pushups TD lunges for 20 seconds, followed by T-pushups for 10 seconds. Repeat 4 times for a total of 2 minutes.
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This is a great solid workout. With no breaks you zip through it.
alowry2002 1 year ago
Go to TRUTHABOUTABS. CZ. CC to learn how to get real abs, fast and easily!
thefatburningdiet 2 years ago